Beach-ready workout

Get beach-ready with this simple summer workout that can be done anywhere.

There’s still time to get toned for the beach. Damien Kelly’s 15-minute daily workout fits into the busiest of schedules and gives great results.

1. Bent-over rows with a twist

Why? Targets upper back, core and the lower bac.

How? Hold a dumbbell in your right hand. Split your stance, left foot forward. Bend forward at the hips, keeping your eyes forward. Stick your bum out and lengthen your spine. Hang the dumbbell down towards the ground, then pull it up to the front of your shoulder, elbow as high as you can. At the same time, twist your torso to the right. Lower the weight and twist back to face downwards. Move straight back into your next rep.

3. Squat with shoulder press

Why? The squat works every muscle.

How? Hold a barbell or light set of dumbbells at your shoulders. Do a squat, bracing your core to maintain posture, and go as low as you can. Push out of the squat; as you approach the top, push the dumbbells upwards, turning palms to face forwards, until arms are straight (an overhead shoulder press). Lower weights back to your shoulders; go straight into your next rep.

Reps: 10

4. Leg lower with reverse crunch

Why? Works the six-pack, obliques and your core.

How? Lie on your back; raise legs so your body forms a right angle. Place hands, palms-down, by your sides. Activate core muscles, then lower legs towards the ground; stop when you can no longer control them. Raise legs back up and go straight into a reverse crunch: your tailbone comes off the ground, flexing through your abs. Lower your tailbone slowly and start your next rep.

Reps: 10

5. Deadlift

Why? Protects against back pain.

How? Hold a weight in both hands. Look forward, stand with soft knees, feet hip-width apart. Brace your abs; bend forward at the hips, lowering the weight down your thighs to about an inch off the ground. Pause at the lowest point, then rise back to the start. When you get to the top of the movement, push your hips forward and contract your glutes. Keep the weight close to your thighs the entire time and stop if you feel any sharp lower-back pain.

Reps: 8

6. Burpee

Why? It’s a squat, a dynamic core movement and a burst of cardio in one.

How? Squat down and place your hands on the ground just in front of your feet. Step or jump your feet out backwards so your body is prone. Hold. Jump your feet back in close to your hands. Stand up straight.

Reps: 8

7. Step-ups with curl

Why? Combines great lower body exercise with a biceps curl.

How? Hold a dumbbell by your side in your right hand. Place your right foot onto the step. Step up strongly and raise your left thigh up to horizontal. At the same time, perform a curl by bringing your palm towards your shoulder. Slowly lower both your arm and leg and move into your next rep.

Reps: 15 each leg

8. Push-up twist

Why? Core strength

How? From a push-up position with your knees on the ground (horizontal spine, eyes in front of fingers), go as low as you can, then push back up. As you reach the top, take one hand off the ground and twist your torso fully to one side, keeping your torso long. Sweep the hand back to the ground, do another push-up and twist the other way. Each push-up is a rep.

Reps: 10 (5 twists each side)

9. Walking lunges

Why? For leg and butt tone.

How? Stride forward; land your right foot lightly. Let the left knee sink down, inches off the ground. Push off; swing left leg forward for another lunge. Don’t let your front knee pass over your front toe as you descend. Try to get into a rhythm.

Reps: 10 each leg

10. Get-up, stand-up

Why? Flows beautifully between legs, arms and abs.

How? Take a big step back with your left leg and place your knee on the ground. Place your left hand on the ground 30cm outside your left knee. Pivot your left leg out of the way so you can sit down. Lie back. Follow the same movement pattern in reverse to stand up again. Change the leg you step back with and repeat.

Reps: 3 each leg

How to work out your workout

Step 1: Decide how long you have to train today. The longer you can train, the better your results, but any workout is better than none. Go to our table below and choose the appropriate number of exercises for the time you have; for example, 30 mins equals six exercises.

Step 2: Decide on the exercises for today’s training session. You have 10 to choose from. Each time you work out, choose a different combo. Don’t just do the ones you find easy.

Step 3: How many reps? Perform the prescribed reps for your first exercise then move straight to the next one and do the same. Keep doing this until you have completed one set of each exercise in today’s program.

Step 4: When you’ve completed one whole circuit (which is a set each of your chosen exercises), grab a quick sip of water and start again.

Step 5: How many total sets do you need to do? Your aim is to do as many sets as possible in your time limit. If you complete five circuits composed of four exercises, that’s 20 sets. You’ll improve by reducing the rest periods and moving more quickly between exercises. Don’t try to rush the exercises themselves.

Step 6: Record your performance (you can use the ‘Training notes’ template, right). Re-test yourself with exactly the same workout in the near future.

Step 7: Record any comments, such as how you felt that day, energy levels, ways you could improve next time.

Step 8: Mix things up. Next time you work out, choose a different set of exercises or work out for a different time period.

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